What To Eat For Glowing Skin


Carotenoids give the skin an inner glow that is deemed 75% more attractive than tanned faces.

Lefevre, 2014

Many scientific studies support the role nutrition plays in maintaining healthy skin. For example, a diet rich in vitamin C and linoleic acid, an essential fatty acid, combined with lower intakes of carbs and fats, was associated with better skin-aging appearance in American women. Another study showed that a diet rich in green and yellow vegetables was linked with decreased facial wrinkling in Japanese women. Healthy fats, like those found in Mediterranean-style diets, have also been found to help maintain skin hydration and reduce fluid loss. 

Dry Skin:

A lack of either lipid content or water content means rough, flaky and vulnerable skin. A diet rich in essential fatty acids can help skin retain its organized brick-and-mortar model. Dietary fats are processed by the liver for delivery to skin and other tissues. Omega-3 and Omega-6 fatty acids are essential for skin function and can even modulate the skin’s inflammatory response. Chronically dry skin, as in Eczema, will benefit from a diet rich in EFAs from oils and whole foods. 

Stock your grocery basket with:

  • Wild-caught salmon
  • Flaxseeds
  • Walnuts
  • Evening Primrose Oil
  • Borage Oil

Sun-Damaged Skin:

As we know, the sun is a powerful star. UV rays penetrate through clouds, windows and our own skin layers. UV rays deplete antioxidant levels in the skin, including ascorbic acid (vitamin C) and alpha-tocopherol (vitamin E). A diet rich in these antioxidant vitamins can be part of a well-rounded approach to limiting photodamage. An added bonus to vitamin C? It is also a necessary component of building collagen in the skin, which decreases with age and even more so with sun damage. Like many nutrients, some are even better when combined. Supplementing the diet with Vitamin C and E combined can increase the photoprotective effect of our skin better than either of these alone.

Stock your grocery basket with:

  • Bell peppers
  • Broccoli
  • Strawberries
  • Wheat germ
  • Avocados

Inner Glow

If you think a tan makes your skin look better, think again. Skin coloration arises via tanning (brown hue from melanin) or through eating fruits and vegetables (yellow hue from carotenoids). When researchers pitched high-carotenoid faces vs. high-melanin faces against each other, people deemed the high-carotenoid faces as more attractive. That's good news for those contemplating a fake tan during winter - grab more red and yellow fruits and veggies for a sexy glow.